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Rope Climb

Metcon

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Workout

CF Linchpin 09172019

Warm-up

Row 500M
3 rounds:
5 Knees-to-elbows
2 Turkish Get-ups (1 each side)
1 max effort Rope Hang L-sit

Pre-WOD mobility:
Lat smash (2 min each side)
Banded bully (2 min each side)

Gymnastics

Rope Climb (1-1-1)

Max effort Rope Climb or Legless Rope Climb

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP in 13 mins:
9 AbMat Sit-ups
8 Hand Release Push-ups
7 Dumbbell Push Press, 50/35 lbs
1 Rope Climb

Post-WOD Recovery

Forearm smash (2 min each side)
Banded OH distraction (2 min each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 17, 2019

Male Clients

1

Private

6:30 PM CrossFit

1 x 1

1

Daniel
Tebbens

4:30 PM CrossFit

3 x 1

leg less

1

Hazen
Arnold

Open Gym 11am - 1pm

3 x 1

practiced j hooks

1

matthew
smith

CrossFit: 10:00 AM

3 x 1

1 legless

2

Ron
Bunch

6:00 AM CrossFit

2 x 2

3

Gabriel
Ripley

CrossFit: 10:00 AM

3 x 1

3

Harry
Stein

4:30 PM CrossFit

3 x 1

one to the top

3

Ian
Gott

CrossFit: 10:00 AM

3 x 1

box standup on rope

3

Mason
Coursey

CrossFit: 5:00 AM

3 x 1

3

Sean
Donovan

4:30 PM CrossFit

2 x 1

Female Clients

1

Alicia
Higginbotham

6:30 PM CrossFit

1 x 1

1 legless to 12-13ish feet.

1

Denee
Wolf

CrossFit: 10:00 AM

2 x 1

Legless, 4 pulls each time

1

Lauren
Taylor

4:30 PM CrossFit

2 x 1

couldn't do J hook

1

Megan
Gott

CrossFit: 10:00 AM

1 x 1

first full

2

Brittany
Brooks

CrossFit: 10:00 AM

3 x 1

practiced j-hook

2

Emily
O'Donnell

6:00 AM CrossFit

3 x 1

j hook practice

3

Irish
Sirmons

CrossFit: 10:00 AM

3 x 0

1 x 1/2 climb